Here’s a surya namaskar c variation that I will usually use to warm up in lieu of surya a. Enjoy!
surya = sun
namaskar = to bow to
tadasana – mountain pose
- Bring your feet together so that your second toes are parallel – heels slightly parted, base of big toes touching
- Engage your quadriceps so that your kneecaps lift
- Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
- Keep your neck long and shoulders down & back
urdhva hastasana – raised hands pose
- Inhale, come all the way up to stand, arms reach overhead
uttanasana – standing forward fold
- On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold
uttanasana tutorial
ardha uttanasana – half forward fold (aka half lift)
- Inhale, come to fingertips or shins, lengthen the spine forward
anjaneyasana – low lunge
- Exhale, step the right foot back. Take the right knee to the floor and untuck your right toes
- Inhale, raise the arms overhead. Slightly externally rotate the upper arms and lift through the chest
anjaneyasana tutorial
adho mukha svanasana – downward facing dog
- On an exhale, come back on to the balls of your feet, press your hips up and back
- Hands and feet shoulder width apart, firmly rooted into the ground
- Shoulders away from your ears
- Stay long in the neck
- Press thighs to back of the room, press chest to thighs
down dog tutorial
anjaneyasana – low lunge
- Step your right foot forward, drop your left knee and untuck your left toes.
- On an inhale, take the arms up
anjaneyasana tutorial
ardha uttanasana – half forward fold (aka half lift)
- Exhale, take your hands to the ground to frame your right foot. Tuck your left toes, lift your left knee
- Inhale, step forward to a half-way lift
uttanasana – standing forward fold
- On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold
uttanasana tutorial
urdhva hastasana – raised hands pose
- Inhale, come all the way up to stand, arms reach overhead
tadasana – mountain pose
- Bring your feet together so that your second toes are parallel – heels slightly parted, base of big toes touching
- Engage your quadriceps so that your kneecaps lift
- Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
- Keep your neck long and shoulders down & back
That’s one round! Do as many rounds as you like, the next time starting with the left side. Focus on one breath, one movement.
The above sequence is a surya namaskar variation. For the original version, click here.
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